ADHD-FRIENDLY GUIDE
How to Break Down Meal Prep for the Week | ADHD-Friendly Guide
Meal prep can feel like too many decisions and cleanup chaos. This guide uses structured phases so you can batch energy and eat well all week.
✓ Track your progress ✓ Check off micro-steps ✓ Celebrate small wins
Why This Breakdown Works for ADHD Brains
No Overwhelming Tasks
Every step takes 2-5 minutes max. Nothing here will make your brain shut down.
Dopamine Hits
Check off micro-steps frequently for constant motivation and progress visibility.
Clear Next Action
No guessing what to do. Every micro-step tells you exactly what to do right now.
Complete Step-by-Step Breakdown
Phase 1: Plan and Shop
Pick your meals
Choose 3 core meals
Add 2 easy snacks
Write list in notes
Save images for reference
Set timer to stop choosing
Make shopping list
Group by store section
Use checkboxes
Estimate total cost
Add substitutes
Screenshot list
Shop efficiently
Go during quiet hours
Stick to list
Skip new aisles
Unload groceries immediately
Store perishables first
Phase 2: Prep and Cook
Set up cooking station
Clear counter
Gather ingredients
Put cutting board down
Play upbeat playlist
Set 60-min timer
Batch cook proteins
Cook all meats/tofu
Label containers
Let cool before sealing
Stack in fridge
Wipe stove area
Chop and store produce
Wash veggies
Chop all at once
Store in labeled containers
Use paper towel lining
Close lids tightly
Phase 3: Portion and Maintain
Assemble meals
Mix carbs, protein, veggies
Add sauces in small cups
Stack meals neatly
Label days on lids
Take photo for reference
Clean and reset
Wash dishes in batches
Wipe counters
Put knives away
Empty trash
Light candle for reward
Midweek refresh
Check remaining meals
Refill snacks
Toss old food
Wipe fridge shelf
Celebrate consistency
ADHD Pro Tips
🥦 Same base meals
ADHD brains thrive with predictable meal bases and rotating sauces.
🔄 Batch habits
Repeat Sunday prep to anchor your week rhythmically.
🎵 Sensory pairing
Play energizing music or podcasts while cooking to keep momentum.
🧊 Freezer backup
Keep 1-2 frozen meals for days when energy crashes.
Track These Steps in Scramblie
Import this entire breakdown into the app, check off steps as you go, and celebrate every tiny win. Built specifically for ADHD brains.
Download Free on App Store✓ Pre-loaded task templates ✓ AI task breakdown ✓ Progress tracking
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